Phone: 516-855-7348 | Email: info@raddcrossfitnsli.com

CrossFit | 12292018

RADD CrossFit – CrossFit

HAPPY BIRTHDAY ROBERT W!!

*New Year’s Schedule**
Sunday: 12/30/2018 – Regular Schedule
Monday: 12/31/2018 – 8:00 AM – 11:00 AM Open Gym / 8:30 AM and 9:30 AM CrossFit Group Classes
Tuesday: 1/1/2019 – CLOSED

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Warm-up

Warm-up (No Measure)

3 Sets…

6 Thrusters

6 Back Squats

3 Bar Muscle Ups

Establish Standards for the WOD

Weightlifting

Back Squat (3X3)

Use 80% of 1RM for all sets

Metcon

Metcon (Time)

For Time With a Partner…

42 – 30 – 18

Thrusters (155/105)

Bar Muscle Ups
Reps must be split

Scale the weight for Thrusters to complete 5-10 reps unbroken

Scale Bar Muscle Ups to Chest to Bar Pull Ups, Regular Pull Ups, or double the reps for Bar Rows

5 Free Workouts

FREE Download – Baseline Nutrition Plan

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